Friday, 5 January, 2018
Workout of the Day: Warm Up: CrossFit Warm Up Burgener Warm Up Skill: PVC Push Jerk Progression WOD: Death By Clean and Jerk (155/ 105)... Read More
Our new Roommates upstairs
We are excited to announce that Necessary Payne & Bang Muay Thai Montrose have moved into our upstairs rooms! What this means for you: We have kickboxing... Read More
Thursday, 4 January, 2018
Workout of the Day: Warm Up: 4 Corners 10 Banded Squats——> Bar Traverse 10 Plank Shoulder Touches——> Spider Man Stretch 10 Hanging Knee Raises——> Broad... Read More
Wednesday, 3 January, 2018
Workout of the Day: Warm Up: 30 Sec Each, 2x Thru: Sit Ups Plank Ups Goblet Squats Pull Ups Banded Tricep Extensions Single Unders Skill:... Read More
Tuesday, 2 January, 2018
Workout of the Day: Warm Up: 2 Rounds 16 Banded GM 12 Push Ups 10 Toes to Bar 10 Seated Box Jumps Skill: 3 rounds... Read More
Monday, 1 January, 2018
We will be closed for New Year’s day. Have a happy new year and we will see you tomorrow!!!
Saturday, 30 December, 2017
Workout of the Day: Warm Up: CrossFit Warm Up Burgener Warm Up Skill: Warm Up Deadlift & Review KB Swing & Thruster WOD: Complete for... Read More
Friday, 29 December, 2017
Workout of the Day: Warm Up: Joint Prep Routine 20 Single Unders 10 PVC Pass Throughs 20 Side to Side Single Unders 10 PVC Overhead... Read More
Thursday, 28 December, 2017
Workout of the Day: Warm Up: 5 min AMRAP of: 8 Situps 8 Squats 8 Hip Extension 8 Pull Ups Skill: Ring Skills/ Drills 6-8... Read More
Wednesday, 27 December, 2017
Workout of the Day: Warm Up: 3 rounds of: 30’ Lunge Walk 6 V-ups 30’ Spiderman Stretch 6 Jumping Squats Skill: Overhead Tissue Smash 2... Read More